Modify Your Recipes for Weight Loss

Roast Chicken Breasts with Garbanzo Beans, Tomatoes and Paprika is a delicious recipe. For dinner or lunch it will be a crowd pleaser, but it may not be pleasing for your weight-loss efforts. This recipe calls for chicken on the bone with the skin. This is why, per serving, this recipe has 405 calories and 24 grams of fat; a nutritional profile of this recipe is available.

To make this recipe weight-loss friendly use chicken breast without the skin. Per serving this meal will now be 385 calories and 18 grams of fat. When reading a recipe always look at the way that you can make it work for you. Ingredients can be replaced or reduced to fit into your daily plan, so you can continue to eat delicious food, without ruining the hard work you've put into losing weight.

Photo by: Lisa Hubbard

Poaching for Low-Fat Meals

Poaching is a way to cook food by simmering it in water, wine or broth. This way of cooking helps keep food moist and helps prevent it from falling apart. This way of cooking also helps in preparing low-fat meals that will help you stick to your weight loss plan.

Poached Scrod with Herbed Vinaigrette is an easy to prepare dish that can fit into all meal plans. Per serving there are 318 calories, 15 grams of fat and 3 grams of carbs. A  nutritional profile of this recipe is available. Each serving of the dish serves 8 ounces of fish. You can reduce the amount of fish to fit into your plan and will cut down on the calories.

You can substitute halibut, flounder or tilapia for the cod in this dish. Don't forget to save this recipe to your Nutrition Data Pantry.

7-Ingredient, Lo-Carb Meal

Poached Scrod with Herbed Vinaigrette is easy to prepare. With only 7 ingredients you will be at ease in getting the meal ready for you friends or family. If you can not find scrod, or prefer a different type of fish, you can prepare this recipe with sole, flounder or talapia as well.

With 318 calories and 3 grams of carbs per serving this can fit into any weight loss plan. To add fiber to this meal, to help keep you satisfied, you can add a side of grilled vegetables or a serving of brown or wild rice. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry.

A High Protein, Satisfying Soup

Soup is usually a filling dish, but may not always keep you feeling satisfied. Umbrian Fish Soup (tegamaccio) though, definitely will. With 33 grams of protein per serving you will feel satisfied and this will help you stay on track with weight loss. Per serving there are also 422 calories and 13 grams of carbs so if you are following a low-carb lifestyle you can fit this into your meal plan. A nutritional profile of this recipe is available. Analysis does not include toasts.

If you would like to reduce the amount of fat in this dish you can decrease the amount of oil to 1/4 cup. Don't forget to save this recipe to your Nutrition Data Pantry.

photo by: Romulo Yanes

Chinese Broccoli Makes a Great Low-Cal Side-Dish

Chinese Broccoli is an easy to make side dish that goes great with chicken, fish or meat. It can also be a vegetarian main dish if you add additional nuts or some tofu. If you can't find Chinese broccoli you can use Broccolini.

Not only is this dish low in calories, but is low in carbs and high in fiber as well. Additionally there are 6 grams of protein per serving which is equivalent to 1 ounce of animal protein. Per serving this dish has 159 calories, 10 grams of carbs and 4 grams of fiber. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by: Marcus Nilsson

Low-Carb Chicken Stir Fry

Preparation for Spicy Stir Fried Chicken and Greens with Peanuts can start in the morning with marinading the chicken. When you return home, from your day at work, all you have to do is get your skillet hot and get cooking. In 20 minutes you will have this meal on your table.

Per serving there are 379 calories, 10 grams of carbs, and 4 grams of fiber. A nutritional profile of this recipe is available. To decrease the amount of fat in this dish you can reduce the amount of oil or you can use nuts that were not roasted. Don't forget to save this recipe to your Nutrition Data Pantry.

A Delicious Mother's Day Dinner

Celebrate Mother''s Day with a fantastic, low-carb dinner that everyone will enjoy. Steak with Olives, will be ready, from start to finish, in 30 minutes.

Depending on the meal plan you are following you can add a variety of sides to this dish: a mixed green salad, steamed or roasted vegetables, sweet potatoes or wild rice. As to not ruin your weight loss efforts have fresh fruit or sorbet ready for dessert.

A  nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by Romulo Yanes

A Low-Cal Side Dish

Sometimes food can get boring when you are trying to lose weight. Adding a new food to your menu helps add some excitement back to meal-time. Sauteed Dandelion Greens is definitely a tasty and nutritious addition that will become a regular part of your meal plan.

Per serving there are 198 calories, 16 grams of carbs and 6 grams of fiber. A nutritional profile of this recipe is available. To reduce the amount of fat in the dish you can cut the oil down to 1/4 cup. This side goes great with chicken, meat or fish and can also be a vegetarian main dish by adding beans or tofu. Don't forget to save this recipe to your Nutrition Data Pantry.

Low-Carb Stir-Fry

Beef and Napa Cabbage Stir-Fry is an easy to prepare meal. From start to finish you can have this ready and on your table in 30 minutes. As a time saving tip you can buy shredded cabbage so it's all ready to go when it's time to start cooking.

Per serving there are 309 calories and 10 grams of carbs. A nutritional profile of this recipe is available. If your daily plan allows for it you can add 1/2 cup of brown rice, soba or rice noodles to this dish. Chicken breast is also a great alternative to the beef and will cut down on the calories and fat. Don't forget to save this recipe to your Nutrition Data Pantry.

Weekend Cooking for the Week

Weekends are a great time to start thinking about what meals you are going to prepare for the week. Plan out a menu, make a grocery list, and get cooking so you have all the healthy food you need at your disposal. Use the weekend to make the dishes that may take longer to prepare. You can freeze these items so all you have to do is re-heat on those busy nights.

Cabbage and White Bean Soup with Sausage is a low-cal, high-fiber soup that makes a great lunch or lite dinner. Per serving there are 244 calories and 5 grams of fiber. A nutritional profile of this recipe is available. Freeze this soup in individual containers so you have your meal portioned out and ready to go. Don't forget to save this recipe to your Nutrition Data Pantry.

Quick and easy as well as low-cal and low-fat

Asian Chicken and Water Chestnut Patties will be on your dinner table in 20 minutes. Each serving has 161 calories and 3 grams of fat. This is a dish that can fit into any weight loss plan. If you are following a low-carb lifestyle this dish will also work for you with only 4 grams of carbs. A  nutritional profile of this recipe is available.

This meal is low in fiber, but to increase it, you can add a side of steamed broccoli (or other vegetable), a side salad, or a 1/2 cup serving of whole grain rice or pasta. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by Romulo Yanes

A high-fiber, high-protein vegetarian soup

Soup is usually associated with winter, but it can still be an easy, and satisfying spring dish. Curried Lentil and Spinach Soup, which is high in fiber and protein, makes a great lunch or dinner. This soup can me made up to one day ahead and also frozen in individual portions to have on hand. Per serving there are 537 calories, 38 grams of fiber and 34 grams of protein; a nutritional profile of this recipe is available.

If you feel that the calorie level of this dish is too high, or that you won't feel full with just a bowl of soup alone, make this recipe 6 servings instead of 4. This will bring each serving to 357 calories with 25 grams of fiber and 22 grams of protein. Add a nice slice of whole-grain bread or a side salad, as your daily plan allows, and you'll have a delicious and filling meal. Don't forget to save this recipe to your Nutrition Data Pantry.

Keeping Up with Going Green

Even though Earth Day was this past Tuesday, I noticed on many news shows, that this whole week was dedicated to going green. Here is another "green" recipe for you to try - Orecchiette with Cannellini and Broccoli.

This vegetarian recipe is high in fiber, 10 grams per serving, which will help you feel satisfied so you can stay on your path to weight loss. Each serving also provides 21 grams of protein, which is equivalent to eating 3 ounces of animal protein. This will help play a part in keeping your diet healthy as well as our planet. Don't forget to look at your local farmer's markets for some of the ingredients in this recipe, it's just another way to keep going green.

A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry.

Ratatouille is an easy way to get in your high-fiber veggies

Ratatouille is a stewed vegetables dish that can be a side dish to any protein or grain. It can also be a meal on its own. It is low in calories, high in fiber, and is an easy way to get in some of your vegetable servings.

Monkfish with Ratatouille is an easy to prepare, one dish, meal. Each serving has 305 calories and 7 grams of fiber; a nutritional profile of this recipe is available. Since ratatouille can go with so many different things try doubling the recipe so you have leftovers. You can use the ratatouille for tomorrow's lunch mixed with some quinoa or whole-wheat pasta or even for tomorrow's dinner with baked or roasted chicken. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by Ann Straton

Easy prep, low-calorie meal

Fish Fillets in Parchment with Asparagus and Orange is easy to prepare since it is all done in parchment paper. This makes for an easy clean-up as well. The combination of these ingredients bring to you a low-cal, low-fat and low-carb meal. A nutritional profile of this recipe is available.

An easy plan ahead tip is to get the fish ready a few hours in advance so when it is time to cook all you have to do is just place the fish in the oven. A great side to this dish would be a serving (1/2 cup) of whole grains, such as bulgur wheat, mixed with slivered almonds and dried cherries (use 2 tablespoons of each per person). Don't forget to save this recipe to your Nutrition Data Pantry.

photo by: Coral von Zumwalt

A vegetarian dish for Earth Day

Happy Earth Day! Both Monica and Elaine have written about how to make an impact on our planet through diet. What has come up again and again is moving away from animal products and trying vegetarian food.

Vegetarian Cassoulet is a hearty and healthy vegetarian meal to try in honor of our planet. Per serving there are 12 grams of fiber and 16 grams of protein. So even the biggest carnivore will feel satisfied after this meal. A nutritional profile of this recipe is available.

Don't forget to save this recipe to your Nutrition Data Pantry so you can try, as Elaine suggested, a "Veggie Day" once a week.
Photo by Romulo Yanes

A low-cal, Asian inspired meal

Steamed Chicken with Black Mushrooms and Bok Choy is a delicious meal with only 282 calories and 12 grams of carbs per serving. This Asian inspired dish may take longer to prepare than ordering in from your local restaurant, but at least you are the one in control of the preparation allowing yourself to stay on your weight loss plan. A nutritional profile of this recipe it available; don't forget to save this recipe to your Nutrition Data Pantry.

The combination of mushrooms and bok choy can help you reach your goal of the minimum 5 servings of fruits and vegetables a day. To read more about the importance of eating your veggies read Elaine's post from earlier this week.

Photo by: Romulo Yanes

Add a low-calorie spiced soup to the mix

Even though the weather is spring-like, having soup can still be an option at mealtime. Stick to broth based soups or soups prepared with lots of veggies to help fill you up with minimal calories. Indian Spiced Carrot Soup, prepared with a low-sodium chicken or vegetable broth, can be a mid-afternoon snack, a satisfying lunch or a great starter for dinner.

Per serving there are 163 calories, 8 gram of fat and 4 grams of fiber. This is an easy to make recipe that is sure to fit into your daily plan. A nutritional profile of this recipe is available; don't forget to save this recipe to your Nutrition Data Pantry.

A hearty high-fiber salad

Salads are great for lunch and can also be a nice, easy meal to have for dinner. Making sure that you are satisfied after your salad is just as important as the ease in preparing it. Mediterranean Salad, which has 8 grams of fiber and 12 grams of protein, will fit this bill. A nutritional profile of this recipe is available.

This salad will help you get in some of your vegetable servings along with a nice portion of lean protein. Both of these are a great combination for weight loss. You can try other protein options for this salad such as grilled chicken breast or tuna. A great time-saving tip is to double this salad recipe so you have leftovers for lunch or a snack. Don't forget to save this recipe to your Nutrition Data Pantry.

Low in calories and carbs and full of great flavor

As a side dish or a main course you will enjoy this colorful and tasty dish. Zucchini Rice Gratin is a variety of vegetables baked with an assortment of flavors, from garlic to Parmigiano-Reggiano cheese. Each serving will surprise you with only 259 calories and 16 grams of carbs per serving; a nutritional profile of this recipe is available.

This dish makes a great side for grilled or broiled chicken or meat. As a main dish just add a side salad, but watch the amount of dressing you use. Remember to save this recipe to your Nutrition Data Pantry and don't forget to take your leftovers for tomorrow's lunch.

Photo by Romulo Yanes

Enjoy a low-cal vegetarian meal

Sometimes a meat-free meal is a nice change, but you still want to feel satisfied after you're done eating. An easy to prepare dish that will do that for you is Sauteed Greens with Cannellini Beans and Garlic. Per serving there are 269 calories, 6 grams of fiber and 10 grams of protein; a nutritional profile of this recipe is available.

The combination of fiber and protein will keep you feeling full, without getting overstuffed. If you daily plan allow for it add 1/2 cup of brown rice or other whole grain to this meal. It will be a great addition to this delicious dish. Don't forget to save this recipe to your Nutrition Data Pantry.

A low-calorie, low-fat, high-fiber, no-cook meal

With the warmer weather here eating salads becomes more common. Instead of getting stuck in a salad rut try Smoked Turkey, Black Bean, Bell Pepper and Corn Salad.

This no-cook, easy to prepare meal is great for lunch or dinner. You will definitely enjoy this colorful and filling salad that can fit into any weight loss plan. Per serving there are 274 calories, 6 grams of fat and 8 grams of fiber. A nutritional profile of this recipe is available.  Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by: Ann Stratton

Eating pasta while working on weight loss...definitely.

Many people think pasta is something you need to stay away from when working on weight loss. The reality is, that it is not the pasta that's the problem, it's the serving size and the sauce that ruin your hard work. When you are out at a restaurant you may get up to 1 pound of pasta when you order your dish - that is actually 8 servings. If the sauce you got to top your past is anything other than a tomato based sauce you can add up to 1,000 calories to that whole meal. One great idea is to have your pasta at home and make your own healthy sauce.

Pappardelle with Vegetable Bolognese is a high fiber, high protein dish that combines a 3 ounce serving of pasta with a tasty vegetable sauce. The combination of vegetables and spices makes this a flavorful meal that you will enjoy and it will definitely fit into your daily plan.

A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry because this easy to prepare meal will be one that you make again and again.

Photo by: Romulo Yanes

A high-fiber, protein filled breakfast

Start off your weekend with a satisfying breakfast. Artichoke and Mushroom Frittata has 14 grams of fiber and 20 grams of protein  which will help keep you energized throughout your busy day. A nutritional profile of this recipe is available.

This recipe, which can be served warm or at room temperature, makes a great family breakfast or works well with an assortment of brunch items. No matter how you serve it everyone will enjoy this healthy breakfast. If it fits into your daily plan add a slice of whole grain bread to your frittata; just remember spread it with jelly instead of butter. Don't forget to save this recipe to your Nutrition Data Pantry.
Photo by: Coral von Zumwalt

A 30-minute, low-carb meal

30-minute meals have become a trend. When coming home from a long day at work you want to prepare dinner quickly, yet still have something that helps you stick to your weight loss plan.

If you are following a low-carb lifestyle then Seared Arctic Char with Broccolini, Olives and Garlic will become a staple in your meal plan. Each serving contains a large portion of fish, 7 ounces, which will help you feeling satisfied after this flavorful meal. Per serving there are 8 grams of carbs; a nutritional profile of this recipe is available.

If you are just cutting calories for weight loss you can reduce the amount of fish you consume to 4 or 5 ounces. If it fits into your daily plan then and add some more vegetables or a serving of whole grains to make yourself a complete meal. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by Lisa Hubbard

Fun and healthy fries

French fries are delicious. Unfortunately, they are not usually weight-loss friendly, until now. I recently came across Hungry Girl and one of her recipes for fries really caught my eye. I had heard of sweet potato fries, spicy fries, curly fries, but now I know about butternut squash fries.

Low in calories and fat and high in fiber these fries can be a part of your meal plan. So when you plan out your next meal and French fries would be a great addition make, butternut squash fries instead. You can  now enjoy your fries and still work on your weight loss.

Photo of Hungry Girl's Butternut Squash Fries

Turn up the grill for this low-carb, high-fiber meal

Grilled Chicken and Romaine with Caper Dressing is an easy to prepare dish. You can get a head start on this recipe by preparing everything before you head out for work so when you return home in the evening all you have to do is cook.

Per serving this dish has 14 grams of carbs and 7 grams of fiber. If you are following a low-carb lifestyle you can add a salad or some grilled vegetables to this meal. A 1/2 cup of brown rice or a small sweet potato can also be a nice addition to this dish, just make sure it all fits into your daily plan. A nutritional profile of this recipe is available. Don't forget to save this dish to your Nutrition Data Pantry.

A colorful low-calorie, low-carb dinner

Halibut with Roasted Beets, Beet Greens, and Dill-Orange Gremolata from start to finish will be ready in 45 minutes. Gremolata is a mixture of herbs, garlic and citrus peel, usually used on osso-bucco. Using a wide variety of colors, flavors and textures this dish is one everyone will enjoy.

Per serving there are 388 calories, 12 grams of carbs and 4 grams of fiber. This is one meal that can fit into any weight loss plan. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by: Kana Okada

Homemade Healthy Fajitas

Mexican food is always fun to enjoy out with friends and family, but do you really know how many calories you are really consuming?

Baja Fresh Mexican Grill offers a chicken fajita, with flour tortillas, that comes with 1140 calories and 33 grams of fat per serving. This dish also comes with complimentary chips, which is not included in the nutritional information. By making your own Chicken Fajitas with Crunchy Lime Cabbage and Avocado will bring your intake to 524 calories and 24 grams of fat per serving. With this you can still enjoy some chips and salsa and still say within your daily needs. A nutritional profile of this recipe is available.

Preparing your own meals at home allows you to have control over the ingredients that are used and also allows you to have better portion control. Don't forget to save this recipe to your Nutrition Data Pantry.

Enjoy a low calorie vegetable salad

Salads and spring go hand in hand. Asparagus, Green Onion, Cucumber and Herb Salad. is one you will surely enjoy. Low in calories and carbs and high in fiber you will be able to fit this into your daily plan. Per serving there are 191 calories and 10 grams of carbs which is a great combination if you follow a low-carb lifestyle. There are also 4 grams of fiber and protein which will help you feeling satisfied. A nutritional profile of this recipe is available.

This salad makes a great starter for any meal, but can also be served as a side dish with your favorite protein. Take any leftovers and toss into a green-leafy salad and you have a quick and easy lunch ready. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by: Craig Cutler

Broccoli - A Strong Arm

The name broccoli, in Latin, means strong arm or branch. Of course that describes what broccoli looks like, but it's whats in it that counts. A super-food, broccoli contains Vitamin C, fiber, calcium, folate and iron and many other nutrients. Broccoli also contains phytonutrients which have been shown to help fight some cancers.

One easy way to get this delicious and nutritious food into your diet is by making this easy dish of Roasted Broccoli with Raisin Vinaigrette. Low in calories and carbs this side dish will make a great accompaniment  to chicken, meat or fish. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry and save your leftovers for tomorrow's lunch.

A Healthy Easter Meal

Ham is the traditional food served on Easter, but along with the sides that go with it, it may not be good for you weight loss efforts. To have that ham and stay within your daily caloric needs you can try Ham and Spring Vegetable Salad with Shallot Vinaigrette.

Per serving there are 199 calories and 4 grams of fat. A nutritional profile of this recipe is available. With the variety of healthy and seasonal vegetables you will enjoy this satisfying dish while still taking part in Easter tradition. Don't forget to save this recipe to your Nutrition Data Pantry, this salad makes a great lunch or light dinner any night of the week.

Sweet Brown Rice

Sesame-Ginger Beef and Asparagus Stir Fry is an easy and fun dinner to make for your family. Low in calories and carbs this dish will be enjoyed by both children and adults. A nutritional profile of this recipe is available.

Most Asian dishes are served with a side of white rice. Instead of white rice try sweet brown rice. A whole grain, this rice has a great sweet flavor which would be a great accompaniment to this meal. You can find sweet brown rice in most health food stores or gourmet food shops.  

Quick Breakfast

We all know that breakfast is the most important meal of the day, especially when working on a weight loss goal, yet many of us still skip this meal. Instead of grabbing some of the wrong foods in the morning make yourself this Cauliflower and Feta Omelet. In 30 minutes you can have this tasty meal ready so you have energy for your day.

Per serving there are 468 calories. A  nutritional profile of this recipe is available. If this dish is too high in calories for what you would like to have for breakfast try substituting some of the whole egg with egg whites. You can use 2 egg whites or 1/4 cup of egg substitute in place of one whole egg.

Photo by Romulo Yanes

A nutritious, satisfying, one-dish meal

With the cold weather still upon us in some places, warm soup may still be on the menu. Beef, Vegetable, and Wild Mushroom Soup, filled with a variety of vegetables, and is warm and filling. Per serving there are only 350 calories and 5 grams of fiber. A nutritional profile of this recipe is available.

This satisfying meal will be one everyone will enjoy. Leftovers make a great lunch or can be frozen in individual portions. Don't forget to save this recipe to your Nutrition Data Pantry.

Wheat Berries - In Your Health Food Store

It is always fun to add a new grain to your diet, but with so many out there it may be hard to figure out which ones to try. Wheat berries are a great one to try. They are whole, unprocessed wheat kernels that are high in protein and fiber, making them a great food for vegetarians.

Try wheat berries in Porcini Chicken with Wild Rice and Wheat Berries. The 9 grams of fiber and 45 grams of protein per serving will surely satisfy you and help you on your path to weight loss. A nutritional profile of this recipe is available.

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